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RUN!!!… ok slow down again

12
Mar

RUN!!!… ok slow down again

Crossfit Garage, Crossfit Towne Lake – CrossFit

As you guys know tonight they announce the third WOD for the Open. IF you are doing the WOD tomorrow today is your day off. If you are not, it’s time for sprint intervals!

View Public Whiteboard

Warm-up

Coach’s Choice (No Measure)

hit areas of body use in the strength/skill and WOD sections

Weightlifting

Weighted Pull-ups (3×3 Across NOT a Max)

Strict!!!

If you do not have strict pull-ups do bent over rows as the sub. The weight should be heavy but with perfect form and never worried about failing.

Metcon

Sprint intervals (Distance)

Run/Row/Bike/Ski
30Sec @ 100%
30Sec @ 50%
x14
Pick something different from whatever you did last week.

Distance is not important on this. Just go all out(100%) and then slow down to allow you to keep the pace close on each interval.

Super Friend Stretching

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